Advanced Push & Pull

Time to level up your upper body strength! This session mixes band-resisted push-ups, pull-up bar work, and parallel bar exercises to build real pushing and pulling power — you'll feel stronger with every rep.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Roll

2 sets × 20s, 20s

Dead Hang

2 sets × 20s, 20s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Push-Up

3 sets × 6 reps, 6 reps, 6 reps

Chin-Up

3 sets × 6 reps, 6 reps, 6 reps

Dip (Parallel Bar)

3 sets × 8 reps, 8 reps, 8 reps

3 circuits

Pull Apart - Resistance Band

1 set × 12 reps

Ring Row - Gymnastic Rings

1 set × 10 reps

Parallel Bar Support Hold

3 sets × 15s, 15s, 15s

Cool Down

Child's Pose

1 set × 40s

Chest Stretch

1 set × 30s

Lat Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 25s